11 Nov CrossFit – Fri, Nov 11

CrossFit Metric – CrossFit

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Warm-up

A. General

2 Sets

1 min Row

10 Cat Cow

6 Scorpions

8/8 Single Leg RDL + Bent Over Row

10 Squat Jumps

C. Specific

5 Clean first pull

5 Hang clean pull

5 segment power cleans

5 Front squats*

*Pause for 2 seconds in the power clean receiving position

Weightlifting

A: Clean (4 sets @75-80%
4 Clean Lift Off
2 Cleans )

Every 90 sec.

Scaling Options

Beginner

4 x 2 Clean deadlift + 2 cleans

Metcon

B: Metcon (4 Rounds for reps)

AMRAP 2

15 cal Row/Bike or 12 cal Ski

Max Am. KB Swings @24/16

Rest 2 minutes

AMRAP 2

20 Am. KB Swings @24/16

Max Cal Row/Bike/Ski

Rest 2 minutes and repeat
Score: Max Reps + Max Cals

Scaling Options

Beginner

10 Cals

Am. KB Swings @12/8